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Components
Metcon
Settings
Location
(All)
Firebird CrossFit
Program
All Levels
Flex & Mob
Kid Fit
OPEN GYM
Date
Workout
Five x Five - Firebird CrossFit
Class
(All)
9am CrossFit All Levels
Open Gym
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (4/0)
Workout
Five x Five
WOD
Metcon (Time)
Rx+
Complete Every 5 min.
300-m Row
20 DB Thrusters (50/35 lb.)
30 Double-unders
5 rounds
Rx
Complete Every 5 min.
250-m Row
20 DB Thrusters (35/20 lb.)
30 Double-unders
5 rounds
Fitness
Complete Every 5 min.
250-m Row
15 DB Thrusters
35 Speed Steps.
5 rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, December 08, 2018
Male Clients
1
Chris
“Old Man” ...
9am CrossFit All Levels
12:56
2
Andres
Salazar
9am CrossFit All Levels
16:32
3
Brian
Prout
9am CrossFit All Levels
18:27
4
Brock
Johnson
9am CrossFit All Levels
17:12
Rx with speed steps
Female Clients
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